CFM: Monday, January 9th, 2017 (Burpee Day = 42)

Posted January 8, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, January 9^th, 2017 (Burpee Day = 42)

Warm-up: 2 Rounds

200M Row

16 Walking Lunge Steps

8 Deck Squats

Endurance: 7-Minute Time Cap

50 – 40 – 30 – 20 – 10

Double Unders

Switches

Workout: 20 – 16 – 12 – 8 – 4

Box Jumps (27/22)*

Handstand Push-ups

Clusters (115/75)

*Red Plate on 24 / Yellow Plate on 20

Strength: Back Squat

Immediately Post Workout (Abby Normal)

50 Back Squats (Bodyweight) – From the rack

Core: 4 Rounds

20 Long Sit-ups

40 Second Weighted Plank (25/15)

WOD: Friday, April 19th, 2024 (Burpee Day 81)

Warm-up: Group Dynamic

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

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Strength: Strict Press (17 Minutes)

Sets 1 and 2: 2 Reps each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

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Workout: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
12 Alt Front Rack Lunges (95/65)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

12 Alt Front Rack Lunges (95/65)
2 Wall Walks

*Wall Walk Scaling Options:

Scale Reps (1 per round)
Scale Distance
Plyo Box Wall Walks (4 Reps per round)

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Cardio Option: For Time

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

2 Wall Walks
16 DB Lunges (50/35)

-Then-

400 Meter Med-Ball Run (20/14)

-Into-

3 Rounds

16 DB Lunges (50/35)
2 Wall Walks

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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